# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Lying leg curl |
45kg
12x
45kg
12x
45kg
12x
|
36 | 1620 |
2 | Smith Machine Squats |
70kg
12x
70kg
10x
70kg
10x
|
32 | 2240 |
3 | Thigh Adductor |
50kg
15x
45kg
15x
45kg
20x
|
50 | 2325 |
4 | Smith Machine Reverse Calf Raises |
155kg
20x
155kg
20x
155kg
20x
|
60 | 9300 |
5 | Ab crunch machine |
50kg
20x
60kg
15x
60kg
15x
|
50 | 2800 |
6 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
7 | frist curl |
20kg
20x
30kg
12x
30kg
10x
|
42 | 1060 |
Total | 390 | 21745 |